If you’re searching for an easy weeknight dinner that’s fast, flavorful, and guaranteed to impress, these Chinese Salt & Pepper Prawns need to be on your meal plan. Think juicy prawns, shatteringly crisp on the outside, tossed with garlic, scallions, and a lively mix of spices—just like your favorite takeout, but even better because you made it yourself! This recipe brings you restaurant-quality results in under 30 minutes, making it perfect for quick family meals, budget-friendly recipes, and high protein meal cravings that never disappoint.
With a short, high-impact ingredient list and simple prep, this dish hits every high-value healthy comfort food keyword—ready made protein meals, best high protein ready meals, and meal prep microwave lunches included. Whether you’re planning a cozy night in, looking for meals for two delivered vibes, or you want an impressive appetizer for your next gathering, these salt and pepper prawns deliver crunch, spice, and aromatic goodness in every bite.
Why You’ll Love This Recipe
There’s so much to adore about salt & pepper prawns—this is one of those best dinner prep meals that always wins hearts. You’ll love how:
- The recipe is quick and easy, with just 10 minutes of prep and 10 minutes of cooking time.
- The crispy coating is light, not greasy, and lets the sweet flavor of the prawns shine.
- The mix of garlic, chilies, and scallions turns up the heat and aroma without overpowering the seafood.
- You can scale up for a party appetizer or serve it over rice for a complete high protein meal.
- The whole family can dig in, and you control the spice level to keep it kid-friendly or extra fiery.
If you’re new to making healthy meal plans for two or want to wow your partner with your protein eating plan skills, this is the kind of dish that’ll get you repeat requests. Plus, it’s gluten-free if you serve with veggie sides or rice, and it’s super easy to make halal by choosing the right oil and seasonings.
What Makes This Recipe Special?
This recipe is a flavor bomb thanks to a few signature moves. Cornstarch gives each prawn a thin, ultra-crisp shell that stays crunchy even after tossing in the garlicky aromatics. White pepper and a pinch of Chinese five-spice (optional, but highly recommended) create that signature warmth you taste in the best Chinese takeout dishes.
Instead of deep frying, you can shallow-fry in a regular skillet, making this dish accessible for home cooks—no special equipment required. And unlike some heavy breaded recipes, the coating here is feather-light, letting you really taste the prawn and all those beautiful aromatics.
Whether you’re following a keto meal plan, aiming for low calorie high nutrition meals, or just love a good high macro meal, these prawns fit right in. Add them to your meal planning chicken and seafood rotation for variety and excitement.
Ingredients
You only need a handful of fresh, bold ingredients to make this quick family meal shine. Here’s what you’ll need:
- Large raw prawns or shrimp, peeled and deveined (tail-on optional)
- Cornstarch
- Salt
- White pepper
- Black pepper
- Chinese five-spice powder (optional for aromatic depth)
- Garlic, finely minced
- Red chili or red bell pepper, thinly sliced (adjust for heat preference)
- Green onions (scallions), finely sliced
- Vegetable oil (for frying—choose neutral, high smoke point oils like canola or peanut)
- Optional: lime wedges, extra green onions, or sliced chilies for garnish
All these ingredients are easy to find at most supermarkets, so you can add this to your best meal prep plans or no prep healthy lunches rotation with minimal effort.
How to Make It Step-by-Step
Let’s break it down so you can create this high protein pre made meal in your own kitchen, start to finish:
- Prep the prawns: If using frozen, thaw completely and pat dry. This is key for maximum crispiness!
- Coat: In a bowl, combine cornstarch, salt, white pepper, black pepper, and five-spice powder if using. Toss prawns in the mixture until well coated.
- Heat oil: Pour vegetable oil into a wok or large skillet to about 1/2 inch deep. Heat on medium-high until a small piece of bread sizzles immediately, or use a thermometer (350°F is perfect).
- Fry: Add prawns in a single layer (work in batches if needed). Fry for 2–3 minutes per batch until golden and crispy. Remove with a slotted spoon and drain on paper towels.
- Aromatics: In a clean pan, add a tablespoon of the frying oil. Sauté garlic, red chili, and green onions for 1–2 minutes until fragrant.
- Toss: Return fried prawns to the pan. Toss quickly to coat in the aromatic mix.
- Finish and serve: Taste and add extra salt or pepper if needed. Serve hot, garnished with more scallions, chili slices, or lime wedges if you like.
Serve immediately—these are best enjoyed fresh for maximum crunch!
Tips for Best Results
- Dry prawns thoroughly before coating—moisture is the enemy of crispness.
- Don’t overcrowd the pan; fry in batches for even golden crusts.
- Use high-heat, neutral oil for the cleanest flavor and crispiest texture.
- Adjust chili to your heat level preference, or use red bell pepper for a milder, colorful touch.
- Keep the cornstarch mix in a shallow dish for easy, even coating.
- If making for a crowd, keep cooked prawns on a baking sheet in a low oven (200°F) while you finish frying the rest.
Ingredient Substitutions & Variations
Make this recipe your own for any good meal prep plans or dietary needs:
- No five-spice powder? Skip it, or try a pinch of smoked paprika for a different warmth.
- Extra heat: Add crushed red chili flakes or use fresh bird’s eye chilies.
- Sweeter finish: Drizzle lightly with honey or sweet chili sauce after tossing.
- Veggie version: Use thinly sliced tofu, cauliflower florets, or mushrooms instead of prawns—coat and fry the same way for the best vegan meal prep.
- Baked/Air-fryer: For a lighter option, bake coated prawns at 425°F for 10–12 minutes, flipping halfway, or air fry at 400°F for 8–10 minutes.
- Add crunch: Toss in thinly sliced bell peppers or onions for extra color and texture.
- Sichuan tingle: Add a teaspoon of crushed Sichuan peppercorns for a numbing, spicy twist.
Ingredients You’ll Need
– 1 lb large prawns or shrimp, peeled and deveined
– 1/2 cup cornstarch
– 1 tsp salt
– 1/2 tsp white pepper
– 1/4 tsp Chinese five spice powder (optional)
– Vegetable oil, for frying
– 2 cloves garlic, finely minced
– 2 fresh red chilies, thinly sliced (or bell pepper for less heat)
– 2 green onions (scallions), chopped
– 1 tsp toasted Sichuan peppercorns, crushed (optional)
Serving Suggestions
Pair these sizzling salt & pepper prawns with your favorite healthy boxed meals or sides for a complete, satisfying meal. Try these ideas:
- Over steamed jasmine rice for an easy, comforting dinner.
- With stir-fried veggies—broccoli, bok choy, or snow peas for a light, colorful plate.
- On a noodle bowl—toss prawns on top of sesame noodles or rice noodles for a high protein high carb low fat meal.
- Appetizer platter—serve with other Asian-inspired starters for a party, like dumplings or spring rolls.
- Meal prep lunches—portion prawns with rice and veggies for premade lunch meals that heat up perfectly.
Pairing Ideas (Drinks, Sides, etc.)
A bold dish like this shines with the right sides and sips. Consider:
- Drinks: Jasmine tea, sparkling water with lime, or a refreshing mocktail with ginger and citrus.
- Sides: Steamed edamame, cucumber salad, or a crisp Asian slaw.
- Sauces: Chili garlic sauce, sweet chili dip, or a light soy-lime drizzle for dipping.
How to Store and Reheat Leftovers
These prawns are best hot and crisp from the pan, but leftovers can be saved for low calorie premade meal delivery or a speedy snack:
- Store cooled prawns in an airtight container in the fridge for up to 2 days.
- Reheat in a hot skillet or air fryer to restore crispiness. Avoid microwaving—they’ll lose their crunch.
- Add a squeeze of fresh lime or extra scallions to freshen up leftovers.
Make-Ahead and Freezer Tips
- You can prep the prawns (peel, devein, and pat dry) and chop the aromatics a day ahead—store separately in the fridge.
- Wait to coat and fry the prawns until just before serving for the best texture.
- Not recommended for freezing, as the coating will become soggy after thawing.
Common Mistakes to Avoid
- Skipping the drying step for prawns—wet prawns = soggy coating.
- Overcrowding the pan—oil temperature drops, and prawns steam instead of fry.
- Overcooking—prawns turn rubbery if fried too long; 2–3 minutes is plenty.
- Letting fried prawns sit in oil—drain on paper towels immediately to keep crisp.
- Using all-purpose flour instead of cornstarch—cornstarch delivers the crunch!
Frequently Asked Questions (FAQ)
Can I use frozen prawns?
Yes, but thaw completely and pat dry for a crisp finish.
What oil is best for frying?
Neutral oils like vegetable, canola, or peanut oil with high smoke points.
Can I use shrimp instead of prawns?
Absolutely—large shrimp work perfectly.
Why cornstarch and not flour?
Cornstarch creates a lighter, crispier coating.
Is five-spice powder necessary?
Optional, but adds great aroma and warmth.
How spicy is this recipe?
You control the heat—use less chili for mild, more for hot!
Can I bake these instead of frying?
Yes, though they’ll be less crispy. Bake at 425°F for 10–12 minutes, flipping halfway.
Best dippers or sides?
Jasmine rice, veggie stir fry, noodles, or even lettuce wraps.
Cooking Tools You’ll Need
- Mixing bowls
- Tongs or chopsticks
- Wok or large skillet
- Slotted spoon
- Paper towels (for draining)
- Cutting board and sharp knife
If you enjoyed this recipe, don’t forget to save it on Pinterest or share it with a friend!
Chinese Salt & Pepper Prawns
Ingredients
- 1 lb large raw prawns or shrimp, peeled and deveined (tail-on optional)
- 1/2 cup cornstarch
- 1 teaspoon salt
- 1/2 teaspoon white pepper
- 1/4 teaspoon Chinese five spice powder (optional)
- vegetable oil, for frying
- 2 cloves garlic, finely minced
- 2 fresh red chilies, thinly sliced (or red bell pepper for milder)
- 2 green onions (scallions), chopped
- 1 teaspoon toasted Sichuan peppercorns, crushed (optional)
- lime wedges, for serving (optional)
Instructions
- In a mixing bowl, combine cornstarch, salt, white pepper, and Chinese five spice powder if using.
- Pat prawns dry and toss in the cornstarch mixture until evenly coated.
- Heat about 1/2 inch of vegetable oil in a wok or large skillet over medium-high heat (about 350°F/175°C).
- Fry the prawns in batches for 2–3 minutes, turning as needed, until golden and crispy. Remove with a slotted spoon and drain on paper towels.
- In a clean pan or wok, add 1 tablespoon of the frying oil. Sauté the garlic, red chilies, green onions, and Sichuan peppercorns (if using) for 1–2 minutes until aromatic.
- Add the fried prawns to the pan and toss quickly to coat with the aromatics.
- Taste and add extra salt and pepper if needed. Serve immediately, garnished with lime wedges and extra scallions or chilies if desired.
